Healthy Living In Winter

Date: January 8, 2018

Fruits and Vegetables for Better Health!

People sometimes say “An apple a day keeps the doctor away”. However, most adults and children in the U.S. are not eating the recommended 5 servings of fruits and vegetables each day. Serve a fruit or vegetable at every meal and snack everyone gets their 5 fruits and veggies every day!  This month we’ll explore a rainbow of fruits and vegetables!

We’d like to help you understand these messages:

  • Go for five! Eat 5 or more fruits & vegetables (combined) each day.
  • Try to eat a fruit or a vegetable with every meal and snack.
  • Just take a bite! Don’t be afraid to try a new fruit or vegetable—chances are you’ll like it.

Fruits and vegetables are important because they provide vitamins, minerals and fiber. A diet high in fruits and vegetables can help kids grow and fight illness. It also protects against heart disease, stroke, high blood pressure and some cancers. The fiber and water in fruits and vegetables help you feel full.

How can you get more fruits and vegetables into your family’s diet? The key is to make the foods available, and to model healthy habits yourself.

Remember, you are the most important person for deciding what to serve at each meal. Set a good example by eating and serving fruits and vegetables every day. For more information and great recipe and snack ideas, check out

Tips for Success

  • Serve fruits and vegetables with every meal and snack. Even if you or your kids don’t always eat them, make them an option every time. Don’t forget to sent them to school for snacks and lunches!
  • Involve your kids. Get your kids to help out cooking and planning meals. They are more likely to try new foods if they help out!
  • Start early. Introduce fruits and vegetables to children early in life. Continue serving them often!
  • Role model. Serve and eat a variety of fruits and vegetables at every meal and snack. Kids learn good habits from their families!
  • Be prepared. Have a supply of
    cut up, prepared fruits and vegetables in the refrigerator for snack. Store them in clear containers at eye level.
  • Trade up. Ask for a salad instead of fries when eating out.
  • Add extras. Add extra vegetables to foods you make from scratch or to prepared foods.
  • Don’t overdo the juice. Serving 100% doesn’t substitute for whole fruit. Limit 100% juice to 4 ounces per day.

Key Messages

  • Go for five! Eat five or more
    fruits and vegetables (combined) each day.
  • Serve a fruit or vegetable with every meal and snack, even if your child doesn’t always eat them.
  • Involve your child in healthy eating. Ask your child to help choose which fruits and vegetables you buy for the family and pick which you serve with meals.
  • Encourage your child to at least “take a bite” of every fruit and vegetable you serve.

Fruits & veggies make tasty & easy snacks!

  • Apple slices and peanut butter
  • Cucumber slices, cheese, and whole grain crackers
  • Corn tortillas with beans, cheese, and salsa
  • Baby carrots and hummus
  • Dried fruits like raisins, pineapple, and apricots with nuts or sunflower seeds

Want to learn more?

Visit for more on keeping your family healthy.